Find out how many calories you burn per day to set the right targets
What's next?
Your TDEE changes as your body adapts to training. SatisFIT logs your workouts and tracks progressive overload - so your calorie targets stay accurate as you get stronger. Try SatisFIT free
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolism, physical activity, and food digestion. Knowing your TDEE helps you set appropriate calorie targets for weight loss, maintenance, or muscle gain. Once you know your TDEE, you can use the Macronutrient (Macro) Calculator to split those calories into protein, fat, and carbohydrate targets.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR estimation formula for most people. Your BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest. TDEE is calculated by multiplying BMR by an activity factor based on your exercise habits. The activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).
Anyone who wants to manage their weight intentionally - whether losing fat, gaining muscle, or maintaining. TDEE gives you the baseline number that all nutrition planning starts from. It's especially useful if you are starting a new diet, adjusting calories after a plateau, or want to understand how much your activity level contributes to your daily calorie burn. Combine it with the Body Mass Index (BMI) Calculator to see where your current weight falls and set appropriate goals.
The most common mistake is overestimating your activity level. Most people with office jobs who exercise 3-4 times per week are "Moderately Active" at best, not "Very Active." Overestimating activity leads to a TDEE that is too high, which means eating more than you burn. Another frequent error is treating TDEE as a fixed number. As your weight changes, your TDEE changes too - recalculate every 4-6 weeks or after losing/gaining 3-5 kg. Finally, remember that TDEE is an estimate. Use it as a starting point and adjust based on real-world results over 2-3 weeks.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest - just to keep your organs functioning. TDEE adds your daily activity on top of that. For most people, BMR accounts for 60-75% of total daily calories. You should eat based on TDEE, not BMR.
TDEE calculators are typically within 10-15% of your actual expenditure. The Mifflin-St Jeor equation used here is the most validated formula. The biggest source of error is the activity multiplier, which is a self-reported estimate. Treat the result as a starting point and adjust based on what the scale and mirror show after 2-3 weeks.
Yes. A deficit of 300-500 kcal below your TDEE is the standard recommendation for sustainable fat loss, which translates to roughly 0.3-0.5 kg of weight loss per week. Larger deficits speed up weight loss but increase the risk of muscle loss and metabolic adaptation. Use the Macronutrient (Macro) Calculator to plan your deficit with proper protein intake.
Yes. TDEE changes as your weight, age, muscle mass, and activity level change. Losing weight lowers your TDEE because a smaller body burns fewer calories. Gaining muscle slightly raises it. This is why weight loss often plateaus - your lower body weight means a smaller deficit than when you started. Recalculate periodically to stay on track.